Month: April 2015

  • May 1, 2015

    [creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]Please note: We will not be holding open gym at 5AM this morning. The rest of the day will continue as normally scheduled.[/creativ_alertbox]

    Skill

    EMOM for 10 Minutes
    3 Overhead Squats

    Work up to a light load and perform 3 Overhead Squats every minute for 10 minutes.  Practice squat snatching your first rep if you can. If you are new to the movement power snatch the bar and ride it down into the bottom of your first squat.  A big part of being able to perform this movement to full depth is purely mobility.   If you can’t achieve the position with a pvc or an empty barbell then adding weight won’t help.  If you are in that situation keep the load light and work on the mechanics of the lift.

    WOD

    6 Rounds for Time
    25 Sit-Ups
    10 Weighted Goblet Step Ups 32/24kg 24/20″

    Workout notes: Weighted step ups for todays workout are performed by stepping up onto a box while holding the object goblet style.  A kettlebell or dumbbell can be used.  You should try to maintain an upright torso and step up without a drastic forward lean. If you notice that happening you are either stepping to too high of a box or using too much weight.  Keeping the torso upright with primarily focus the movement on the legs. Alternate each leg such that  The sit-up can be performed with an abmat or on the floor.  Make an honest effort  by keeping your feet flat on the floor and your knees bent.  It can be easy to short change the movement by straightening the legs and just rocking forward. Transferring some additional momentum is unavoidable but work to keep the movement as strict as possible.

  • April 30, 2015

    Skill

    Tabata L-Sit

    Today’s skill work is a Tabata interval with a tough test for the midline. You will attempt as much of  :20 seconds of an L-Sit as you can.  Most folks will be best served by holding the L-Sit on the floor with legs raised and at extension for as long as possible. Moving your hands foreword will increase the difficulty.

    WOD
    AMRAP in 20 Minutes
    400 Run
    15 Box Jumps 24/20″
    20 One Arm Kettlebell Hang Snatch 24/16kg

    Workout notes: This is a longer duration workout so sprinting out of the gate is not advised!  You should still make a strong effort to keep your run pace at a high level.  The hang snatch can be broken up any way that you like but do distribute the work evenly on both arms!

  • April 29, 2015

    Strength

    Push Press 2-2-2-2-2

    Working from the floor, spend some time testing out a strong effort 2 rep push press.  For this movement start with a “dip and drive” as you would a jerk but maintain extension of the knee and kip as you press the bar overhead.  Most likely the weight you work up to will be much lower than what you would be able to lift with the help of a push jerk.  Start light and increase in very small increments.  Practice rebounding with “soft knees” as you bring the bar back down from overhead for your second rep.

    WOD

    For Time
    15-12-9-6-3
    Power Clean 115/75lbs
    Front Squat 115/75lbs
    Burpee

    Workout notes: This workout consists of 5 rounds of two difficult movements when paired together.  The suggested weight should be one that you can work on both movements in a few sets at least. Most athletes will find that the front squat in high repetition is the limiting factor for your chosen weight but consider both movements as you determine your working load.

     

  • April 28, 2015

    Deadlift
    1-1-1-1-1

    Work up to a strong effort Deadlift. The important thing here is that your heaviest lift has good form just like your lightest. Establish a solid base and set your back BEFORE you lift. Maintain your low back as you pick the bar up.

    WOD

    EMOM for 8 Minutes
    (odd) Kettlebell Swings 24/16kg
    (even) Double Unders

    Workout notes: For this workout you are spending 4 minutes total at each station. Your goal should be to work through as much of each minute as possible.  Use a kettlebell weight with that you can swing for a large part of the entire minute. Your score will be the total number of repetitions for both movements so there is an obvious bias for the double under but you are encouraged to work as hard as possible during he kettlebell swing and not try to game the workout but just performing double unders. Go hard at each station!

  • April 27, 2015

    Skill

    Round of

    3 Minute Handstand Hold
    3 Minutes Rest
    3 Minutes Plank Hold

    Your score is the total number of seconds held at each station during the 3 minutes.  Holding the position for the entire interval is not required! Break up the work as needed but go for as many seconds as you can.  If you are new to handstands walk up at an angle or hold pike with your feet on a box and come down safely when you need to.

    WOD

    In front of a clock set for 12 Minutes

    AMRAP in 4 Minutes of

    5 Pull-Ups
    10 Push-Ups
    15 Squats

    AMRAP in 4 Minutes of

    Two Arm Dumbbell Clean & Jerks 45/30lbs

    AMRAP in 4 Minutes of

    5 Pull-Ups
    10 Push-Ups
    15 Squats

    Workout notes: This workout is essentially a 12 minute AMRAP with three parts.  We start and end with “Cindy”.  For this version avoid using assistance bands so you don’t spend a lot of time getting in and out of the pull-up station.  Perform either supine ring rows or jumping pull-ups.  We’ll start in waves with the first group starting at the pull-up bar and the second group taking over at the 4 minute mark.   The two-arm Dumbbell Clean & Jerk is performed with both dumbbells touching the ground between the legs and bringing them to the shoulders and reaching full extension overhead.  A good strategy would be to move continuously through the first 4 minutes of Cindy and then go with small sets with the dumbbells.  When you get back to the pull-up bar at the 8 minute mark expect the difficulty level to have increased significantly so keep the intensity up and try hit your same numbers from the first round.

  • April 26, 2015

    WOD

    3 Rounds for Time
    Run 400M
    21 Push-Ups
    12 Hang Power Snatch 115/75lbs

    Workout notes: It’s shaped like “Helen” but it’s got a harder level of difficulty with each movement!  Spend some time reviewing the Hang Power Snatch and work up to a weight you can perform several reps in succession.  Remember that performing a movement from the hang position will generally knock off about 10% of what you could do from the floor.  Most folks will break up the Snatches into a few sets so choose wisely.  You don’t want to be performing single hang snatches from the start of the workout!

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  • April 25, 2015

    WOD

    6 Rounds for Time
    50 Double Unders
    5 Thrusters 135/95lbs

    Workout notes: Two very difficult movements in today’s workout!  The double under is always troublesome if you don’t have the skill nailed yet. Unfortunately the only way to learn the skill is by making many attempts and failing many times.  Start by working on a rep scheme that will get you working towards learning the movement. If you are stuck and well into the workout switch to single unders if you are making no progress.  The thruster is essentially the furthest you could move a bar from the bottom of a squat in one motion.  That makes every pound you add to the bar seem to multiply exponentially.  Challenge yourself by going a little heavier than what you would normally use in a workout like “Fran” but go with a weight you can do a set of 5 fresh.

  • April 24, 2015

    Skill

    E2MOM for 10 Minutes
    Push Jerk+Split Jerk

    Working from the floor, perform the Push Jerk+Split Jerk barbell complex every 2 minutes  for 5 rounds.   This complex will require you to first perform a push jerk and then catch the bar with soft knees, reset your stance and perform a split jerk.    Work up to a moderate effort weight for the complex.  Target a weight that is higher than what you would use in a metcon but most lower than your 1RM push jerk or split jerk.  You may also attempt to increase weight every round.

     

    WOD

    For time

    21-15-9
    Deadlift 225/155lbs
    Toes-To-Bar

    Workout notes: For today’s workout warm up to a deadlift load that you can perform 21 in at least a few sets. Your deadlift should be around 60% or less of your 1RM. If you are stuck performing single reps for the entire workout you may have gone too heavy.  Scale the toes-to-bar to knee tucks or some kind of sit-up if you are at risk of tearing!

  • April 23, 2015

    Strength

    Every 90 Seconds for 8 rounds

    1 Squat Snatch

    Start light and increase weight by a few pounds each round.

    Perform 1 Squat Snatch every 90 seconds for a total of 8 rounds.  An appropriate weight to start with would likely be 60% or less for newer lifters. If you are still working on learning the basics or working on your mobility keep the load light and catch the bar in a power snatch with a partial squat but try to ride the bar down as deep as you can while under control.

    WOD

    With the clock set for 6 minutes

    3 Minutes of Wall Ball Shots 20/14lbs 10/9′
    3 Minutes Burpees

    Workout notes: In both 3 minute periods record as many reps as possible and combine your score to get your total score.  Try to work as quickly as possible with as little rest as possible as your score is your total rep count through all 6 minutes but please avoid sacrificing your squat mechanics for a higher rep count! Your hip crease should be below the knee joint at the bottom of your squat and your knees should be tracking over your feet.